Week 15

Target 24km Sustained Endurance

Monday April 8

4.5km swim

Tuesday april 9

2 x

100 @ 1:30

200 @ 3

300 @ 4:30

400 @ 6

400 @ 5:50

300 @ 4:20

200 @ 2:55

100 @ 1:25

rest 60 between each set

Tuesday april 9 pm gym

Wednesday april 10

400 fc / 300 pull / 200 kick / 100 choice

10 x 100 kick 5 @ 2:15      5 @ 1:45 with fins

500 P&P

500 choice

Thursday april 11

5 x 200 SKIPS

5 x (50 @ 40

      100 @ 1:25

      200 @ 2:45

      50 @ 40) rest 60 between sets

100 cool down

Friday april 12

5 x (800)

1 @ 12:30

4 @ 12

weekend

4 x 1600 rest 2 mins